ʻO ka waiwai kūpono a me ka hoʻohui kemika.
Hōʻike ka pākaukau i ka ʻike o nā meaola (nā calorie, nā protein, nā momona, nā paʻakai, nā wikamina a me nā minelala) no kēlā me kēia 100 nā huna ʻāpana ʻai.
ʻĀina ʻona | mea | Norm ** | % o ka maʻamau i 100 g | % o ka maʻamau i 100 kcal | 100% maʻamau |
ʻO ke kumu kūʻai kalori | 128 kCal | 1684 kCal | 7.6% | 5.9% | 1316 G |
Nā Paena | 18.26 G | 76 G | 24% | 18.8% | 416 G |
kona kaikea a | 5.5 G | 56 G | 9.8% | 7.7% | 1018 G |
ka wai | 75.54 G | 2273 G | 3.3% | 2.6% | 3009 G |
ka lehu | 1.32 G | ~ | |||
Vitamins | |||||
ʻO Wikamina A, RE | 8058 µg | 900 µg | 895.3% | 699.5% | 11 G |
Retinol | 8.056 mg | ~ | |||
beta carotenes | 0.029 mg | 5 mg | 0.6% | 0.5% | 17241 G |
Wikamina B1, thiamine | 0.206 mg | 1.5 mg | 13.7% | 10.7% | 728 G |
ʻO Vitamin B2, riboflavin | 2.247 mg | 1.8 mg | 124.8% | 97.5% | 80 G |
ʻO Vitamin B4, koho | 221.8 mg | 500 mg | 44.4% | 34.7% | 225 G |
ʻO Vitamin B5, pantothenic | 6.28 mg | 5 mg | 125.6% | 98.1% | 80 G |
ʻO Vitamin B6, pyridoxine | 1.04 mg | 2 mg | 52% | 40.6% | 192 G |
ʻO Vitamin B9, folate | 677 µg | 400 µg | 169.3% | 132.3% | 59 G |
ʻO Vitamin B12, cobalamin | 19.73 µg | 3 µg | 657.7% | 513.8% | 15 G |
ʻO Vitamin C, ascorbic | 24.5 mg | 90 mg | 27.2% | 21.3% | 367 G |
ʻO ka wikamina D, ka kalipola | 1.3 µg | 10 µg | 13% | 10.2% | 769 G |
ʻO Wikamina D3, cholecalciferol | 1.3 µg | ~ | |||
ʻO ka wikamina E, alpha tocopherol, TE | 0.24 mg | 15 mg | 1.6% | 1.3% | 6250 G |
Laulā Tocopherol | 0.1 mg | ~ | |||
ʻO Vitamin PP, NE | 11.233 mg | 20 mg | 56.2% | 43.9% | 178 G |
Pāpale | 3 mg | ~ | |||
Nā Macronutrients | |||||
Potauma, K | 214 mg | 2500 mg | 8.6% | 6.7% | 1168 G |
Kalipuna, Ca | 20 mg | 1000 mg | 2% | 1.6% | 5000 G |
Makanekiuma, Mg | 24 mg | 400 mg | 6% | 4.7% | 1667 G |
Sodoma, Na | 131 mg | 1300 mg | 10.1% | 7.9% | 992 G |
Sulphur, S | 182.6 mg | 1000 mg | 18.3% | 14.3% | 548 G |
Pākuʻi, P | 279 mg | 800 mg | 34.9% | 27.3% | 287 G |
Nā Huli Huli | |||||
ʻO Iron, Fe | 8.94 mg | 18 mg | 49.7% | 38.8% | 201 G |
Manganese, Mn | 0.296 mg | 2 mg | 14.8% | 11.6% | 676 G |
Keleawe, Cu | 863 µg | 1000 µg | 86.3% | 67.4% | 116 G |
Selenium, Inā | 68.7 µg | 55 µg | 124.9% | 97.6% | 80 G |
Kiniki, Zn | 3.37 mg | 12 mg | 28.1% | 22% | 356 G |
Nā Pono ʻAkino Pono | |||||
ʻO Arginine * | 1.067 G | ~ | |||
valine | 0.643 G | ~ | |||
Histidine * | 0.398 G | ~ | |||
Isoleucine | 0.519 G | ~ | |||
leucine | 1.31 G | ~ | |||
lysine | 1.378 G | ~ | |||
methionine | 0.461 G | ~ | |||
ekolu | 0.66 G | ~ | |||
tryptophan | 0.199 G | ~ | |||
phenylalanine | 0.672 G | ~ | |||
Nā ʻakika amino i hiki ke hoʻololi ʻia | |||||
alanina | 1.005 G | ~ | |||
ʻAkika Aspartic | 1.421 G | ~ | |||
Hydroxyproline | 0.06 G | ~ | |||
glycine | 0.986 G | ~ | |||
ʻAkika glutamic | 2.382 G | ~ | |||
proline | 1.107 G | ~ | |||
serine | 0.783 G | ~ | |||
tyrosin | 0.578 G | ~ | |||
cysteine | 0.212 G | ~ | |||
ʻO Sterola | |||||
ʻO Cholesterol | 415 mg | ʻoi aku ka nui o 300 mg | |||
ʻAkika momona | |||||
Transgender | 0.044 G | max 1.9 g | |||
nā momona trans monounsaturated | 0.032 G | ~ | |||
ʻO nā waikawa momona momona | |||||
ʻO nā waikawa momona momona | 1.664 G | max 18.7 g | |||
10: 0 Pūlima | 0.003 G | ~ | |||
12: 0 Lauric | 0.008 G | ~ | |||
14: 0 Kaʻaina | 0.017 G | ~ | |||
15: 0 Pentadecanoic | 0.004 G | ~ | |||
16: 0 Palmitic | 0.777 G | ~ | |||
17-0 margarine | 0.014 G | ~ | |||
18: 0 Stearin | 0.799 G | ~ | |||
20: 0 ʻAikakika | 0.008 G | ~ | |||
22: 0 | 0.023 G | ~ | |||
24: 0 Lignoceric | 0.01 G | ~ | |||
ʻO nā waikawa momona momona | 0.817 G | min 16.8 г | 4.9% | 3.8% | |
14: 1 ʻO Myristoleic | 0.002 G | ~ | |||
16: 1 Palmitoleic | 0.04 G | ~ | |||
16: 1 mau inoa | 0.039 G | ~ | |||
16: 1 unuhi | 0.002 G | ~ | |||
17: 1 ʻO Heptadecene | 0.003 G | ~ | |||
18:1 Olein (omega-9) | 0.736 G | ~ | |||
18: 1 mau inoa | 0.705 G | ~ | |||
18: 1 unuhi | 0.031 G | ~ | |||
20: 1 ʻO Gadoleic (omega-9) | 0.022 G | ~ | |||
22: 1 ʻO Erucova (omega-9) | 0.001 G | ~ | |||
22: 1 mau inoa | 0.001 G | ~ | |||
24: 1 Nervonic, cis (omega-9) | 0.013 G | ~ | |||
ʻO nā waikawa momona polyunsaturated | 1.684 G | mai 11.2 ke 20.6 | 15% | 11.7% | |
18: 2 Linoleika | 1.129 G | ~ | |||
18: 2 trans isomer, ʻaʻole hoʻoholo | 0.012 G | ~ | |||
18: 2 ʻO Omega-6, cis, cis | 1.115 G | ~ | |||
18: 2 ʻO Conjugated Linoleic Acid | 0.001 G | ~ | |||
18: 3 Linolenika | 0.039 G | ~ | |||
18: 3 Omega-3, alpha linolenic | 0.038 G | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.002 G | ~ | |||
18: 4 Kealakekua Omega-3 | 0.001 G | ~ | |||
20: 2 ʻO Eicosadienoic, Omega-6, cis, cis | 0.015 G | ~ | |||
20: 3 Eicosatriene | 0.021 G | ~ | |||
20: 3 ʻO Omega-6 | 0.021 G | ~ | |||
20: 4 ʻAikakika | 0.378 G | ~ | |||
20: 5 Eicosapentaenoic acid (EPA), Omega-3 | 0.009 G | ~ | |||
ʻO ka Omega-3 ka mea momona acids | 0.114 G | mai 0.9 ke 3.7 | 12.7% | 9.9% | |
22: 4 Docosatetraene, Omega-6 | 0.026 G | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.021 G | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.045 G | ~ | |||
ʻO ka Omega-6 ka mea momona acids | 1.557 G | mai 4.7 ke 16.8 | 33.1% | 25.9% |
ʻO ka waiwai o ka ikehu 128 kcal.
- = 100 Bi (128 kCal)
Tureke ate waiwai i nā wikamina a me nā minelala e like me: wikamina A - 895,3%, wikamina B1 - 13,7%, wikamina B2 - 124,8%, choline - 44,4%, wikamina B5 - 125,6%, wikamina B6 - 52%, wikamina B9 - 169,3%, wikamina B12 - 657,7%, wikamina C - 27,2%, wikamina D - 13%, wikamina PP - 56,2%, phosphorus - 34,9%, hao - 49,7%, manganese - 14,8%, keleawe - 86,3%, selenium - 124,9%, kiniki - 28,1%
- Vitamin A kuleana no ka hoʻomohala maʻamau, hana hānau, ke ola o ka ʻili a me ka maka, a me ka mālama ʻana i ka palekana.
- Vitamin B1 ʻo ia kahi ʻāpana o nā enzyme koʻikoʻi o ka carbohydrate a me ka metabolism ikehu, ka mea e hāʻawi i ke kino me ka ikehu a me nā mea ea, a me ka metabolism o nā lālā amino acid. ʻO ka hemahema o kēia wikamina e alakaʻi i nā maʻi koʻikoʻi o nā ʻōnaehana hopohopo, digestive a me ka maʻi maʻi.
- Vitamin B2 komo i loko o nā hopena redox, hoʻonui i ka ʻike kala o ka mea nānā ʻike a me ka hoʻopili pouli. Loaʻa ka lawa ʻole o ka lawe ʻia ʻana o ka wikamina B2 me ka hōʻino ʻia i ke ʻano o ka ʻili, nā membrane mucous, nā kukui i hōʻino ʻole ʻia a me ka ʻike o ke ahiahi.
- hui he ʻāpana o ka lecithin, hana i ka synthes a me ka metabolism o nā phospholipids i ke akepaʻa, kahi kumu o nā hui methyl manuahi, hana ma ke ʻano he lipotropic factor.
- Vitamin B5 komo i loko o ka protein, momona, carbohydrate metabolism, cholesterol metabolism, ke synthesi o kekahi helu o nā hormones, hemoglobin, paipai i ka lawe ʻana o nā amino acid a me nā kō i loko o ka ʻōpū, kākoʻo i ka hana o ka adrenal cortex. ʻO ka nele o ka waikawa pantothenic hiki ke alakaʻi i ka hōʻino i ka ʻili a me nā membrane mucous.
- Vitamin B6 komo i ka mālama ʻana i ka pane pale pale, kaohi a me nā kaʻina hauʻoli i ka ʻōnaehana waena, i ka hoʻololi ʻana o nā amino acid, i ka metabolism o ka tryptophan, lipids a me nā nucleic acid, kōkua i ka hana maʻamau o nā erythrocytes, ka mālama ʻana i ka pae maʻamau. o ka homocysteine i ke koko. ʻAʻole lawa ka lawe ʻana o ka wikamina B6 i ka hoʻoliʻiliʻi o ka makemake, kahi hewa i ke ʻano o ka ʻili, ka hoʻomohala ʻana o ka homocysteinemia, anemia.
- Vitamin B6 ma ke ʻano he coenzyme, komo lākou i ka metabolism o nukelika a me nā amino acid. ʻO ka hemahema folate ke alakaʻi i ka hōʻino ʻole ʻana o nā nucleic acid a me ka protein, a ʻo ia ka hopena o ka pāpā ʻana i ka ulu ʻana o ka pūnaewele a me ka hoʻokaʻawale ʻana, keu hoʻi i nā mea kikoola wikiwiki: ka iwi iwi, epithelium ʻōpū, a me nā mea ʻē aʻe. hana maikaʻi ʻole o ke kino, malformations congenital a me nā maʻi ulu o ke keiki. Ua hōʻike ʻia kahi hui ikaika ma waena o nā pae folate a me homocysteine a me ka makaʻu o ka maʻi maʻi ʻōpū.
- Vitamin B12 hana nui i ka metabolism a me ka hoʻololi ʻana o nā amino acid. Folate a me ka wikamina B12 pili i nā wikamina a pili i ke hoʻokumu koko. ʻO ka nele o ka wikamina B12 ke alakaʻi i ka ulu ʻana o ka hemahema folate hapa a ʻelua paha, a me anemia, leukopenia, thrombositopenia.
- Vitamin C komo i nā hopena redox, ka hana o ka ʻōnaehana pale, paipai i ka lawe ʻana o ka hao. ʻO ka hemahema ke alakaʻi i nā gum a hoʻokuʻu ʻia, nā nosebleeds ma muli o ka hoʻonui ʻia o ka permeability a me ka palupalu o nā capillaries o ke koko.
- Vitamin D Mālama i ka homeostasis o ka calcium a me ka phosphorus, lawe i nā kaʻina hana o ka mineralization iwi. ʻO ka nele o ka wikamina D hiki i ka hōʻino ʻia o ka metabolism a me ka phosphor i nā iwi, hoʻonui i ka demineralization o nā iwi iwi, kahi e alakaʻi ai i ka hoʻonui ʻia o ka osteoporosis.
- ʻO Vitamin PP komo i nā hopena redox o ka ikehu metabolism. Hoʻokomo pū ʻia ka lawa ʻana o ka wikamina me ka hoʻohaunaele ʻana i ke kūlana maʻamau o ka ʻili, nā ʻōpū o ka ʻōpū a me nā ʻōnaehana.
- ʻO Phosphorus komo i loko o nā hanana physiological, e like me ka ikehu metabolism, hoʻoponopono i ka waikawa-base koena, he ʻāpana o nā phospholipids, nā nucleotides a me nā nukelika, pono ia no ka mineralization o nā iwi a me nā niho. Alakaʻi ka hemahema i ka anorexia, anemia, rickets.
- hao he ʻāpana o nā protein o nā ʻano hana like ʻole, e like me nā enzyme. Komo i ka lawe ʻana o nā electrons, oxygen, e hōʻoia i ka papa o nā hopena redox a me ka hoʻoulu ʻana i ka peroxidation. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia hypochromic, myoglobin-deficit atony o nā iwi iwi, hoʻonui i ka luhi, myocardiopathy, gastritis atrophic.
- ʻO Manganese komo i ka hoʻokumu ʻana o ka iwi a me nā mea hoʻopili, kahi ʻāpana o nā enzyme e pili ana i ka metabolism o nā amino acid, nā haʻalaki, nā catecholamines; pono no ka synthesize o ka kolesterol a me nā nucleotides. Loaʻa ka lawa ʻole o ka ʻai me ka lohi o ka ulu ʻana, nā maʻi i loko o ka ʻōnaehana hānau, hoʻonui i ka palupalu o nā iwi iwi, nā maʻi o ka momona a me ka lipid metabolism.
- keleawe kahi ʻāpana o nā enzyme me ka hana redox a pili i ka hao hao, hoʻonāukiuki i ka lawe ʻana o nā protein a me nā haʻuki. Komo i nā kaʻina hana o ka hāʻawi ʻana i nā kiko o ke kino o ke kanaka me ka oxygen. Hōʻike ʻia ka hemahema e nā maʻi i ke kūkulu ʻia ʻana o ka ʻōnaehana cardiovascular a me ka iwi, ka hoʻomohala ʻana i ka displasia aʻa pili.
- Selenium - kahi mea nui o ka ʻōnaehana pale pale antioxidant o ke kino o ke kanaka, loaʻa kahi hopena immunomodulatory, komo i ka rula o ka hana o nā thyroid hormones. Alakaʻi ka hemahema i ka maʻi ʻo Kashin-Beck (osteoarthritis me nā deformities he nui o nā hono, nā ʻiwi a me nā ʻaoʻao), maʻi ʻo Keshan (endemik myocardiopathy), thrombastenia hoʻoilina.
- Zinc he ʻāpana ʻoi aku ma mua o 300 mau ʻenima, komo i ke kaʻina hana o ka synthes a me ka decomposition o carbohydrates, nā polokina, nā momona, nā waikawa nukelika a me ke kaohi o ka hōʻike o ka helu o nā genes. ʻO ka lawa ʻole o ka ʻai e alakaʻi ai i ka anemia, ka maʻi pale lua, ka ate cirrhosis, ka moe kolohe, a me nā mānoanoa fetal. Ua hōʻike ʻia nā noiʻi hou i ka hiki o nā kiʻekiʻena o ka zinc e hoʻohaunaele i ka lawe ʻia ʻana o ke keleawe a laila hāʻawi i ka ulu ʻana o ka anemia.
Nā huaʻōlelo: ka nui o ka calorie 128 kcal, ka hoʻohui kemika, waiwai waiwai, nā wikamina, nā minelala, he aha ka mea e pono ai i ka akepau kōpaka, nā calories, nā meaʻai, nā pono pono o ke akekū